DUKAN CRUISE DAY 45 DUKAN DIET DAY 55 TRIGGERS AND CRAVINGS

WELL THATS A SURPRISE  ITS BEEN 55 DAYS AND  IM STILL GOING WELL
TODAY  IM GOING TO TALK ABOUT  TRIGGERS AND CRAVINGS


MY CRAVINGS ARE AT THE TIME OF THE  MONTH I CRAVE SUGARY FOODS AND WANT TO EAT CHOCOLATE
SO NOW  I KNOW  I CAN WORK AROUND IT !

Learn to combat your cravings!

When it comes to eating, it is sometimes easier to think of triggers as falling into three categories: trigger foods, trigger feelings and trigger environments.

A trigger food is a specific food that sets off a course of overeating. Control is often lost and excessive amounts may be consumed. Some of the more common trigger foods are highly refined foods such as sugar/fat combinations like ice cream or salty/starchy combinations such as bread, chips and crackers. Often these foods will lead to a short-term “high” due to a blood sugar surge followed by a significant rebound “low” or crash afterwards. With a true trigger food it is the food, not an emotion or situation, that triggers the out-of-control eating. For example, an open bag of potato chips will be consumed in one sitting.

Trigger Feelings

A trigger feeling is an emotion, good or bad, which sets off a period of overeating. (Examples are stress, anxiety, sadness, loneliness, etc.) Unlike food triggers that initiate overeating of a specific food, emotional triggers often set off overeating of many (or any) available foods. They may be broad categories of foods such as salty or crunchy or sweet or doughy…you get the picture!

Identifying the emotion or feeling that sets this off is key to controlling these triggers. Journaling is one of the best ways to identify this problem. Write down your feelings that led to the overeating/uncontrolled eating. This makes it easier to combat such situations.

Trigger Environments

To manage the trigger environment it is imperative to identify the specific location, people or events that set off the overeating. These triggers can be very difficult to manage since we often can’t completely control our environment. As with trigger foods, avoidance is an effective strategy. When avoidance is not an option then it is important to develop strategies that will minimize the amount of overeating.

Mindset Changing Techniques

Habit Changing Techniques•Distance yourself from the food you crave. Remove the food or remove yourself from the scene.
•Drink something. Often thirst is mistaken for hunger.
•Relax. Set a timer for five minutes and concentrate on slow breathing.
•Distract yourself.

Distraction Techniques
Get your mind off the cravings

1. Brush your teeth
2. Polish/paint your nails
3. Read a book
4. Go for a brisk walk
5. Exercise
6. Call a friend
7. Talk to a neighbor or co-worker
8. Write an e-mail
9. Take a bath or shower
10. Work on a puzzle
11. Practice a musical instrument
12. Work in the yard
13. Clean your desk
14. Do a specific chore

 Experiment with different distractions. Figure out which ones work best for you. Make your own personalized list and then use them routinely. You will be amazed at how effective these techniques can be.

DEBRA =  9ST 7  LB  EQUALS    -  0 LB LOST  !!!! DAY 54        TOTAL  =  24  lbs  


CHRIS  =  12 . 00 .st      EQUALS   +1  LB LOST  DAY 54     =  TOTAL  26 LB 

BREAKFAST 

DUKAN PORRIDGE

LUNCH 

SMOKED SALMON SALAD

DINNER 

PORK AND  VEGETABLES 

WALKED FOR AN HOUR  AND  WORKED  OUT  USING  EXERBEAT AND  WII MUSCLE  EXERCISES